Thrust and Row

1. 
   
2. AFrom a squat position, hinge forward from hips about 45 degrees, reaching dumbbells to floor. Bend elbows and row weights to either side of body, squeezing shoulder blades down and together.
3. BSquat down to floor and extend arms, pressing dumbbells into ground directly below shoulders; jump feet back into a full plank position, drawing abs in tight. Jump feet back in and return to the starting position; repeat.